A: 3 rds 15″
Jumping Jack,
Mountain climber,
High knees,
Alternating shoulder taps
B: 3 rds
14 Tempo squat jump
10 Tempo diamond push up
14 Tempo Cossack Squat
10 Tiger position Bird Dog
C: 5 rds Tabata 20:10
Jumping lunges
Single Arm hang squat clean w. ásványvíz (L)
Plank jack
Single Arm hang squat clean w. ásványvíz (R)
D: 3 rds
14/14 Side plank hip thrust
14/14 Single Leg leg hip thrust
HOMEBODY 45. NAP A: 3 rds 10 glute bridge 10/10 shoulder taps in push up position 40″ plank 10 Jumping Jack B: 3rds 14/14 cossack squat 14/14 shoulder press 14/14 crossing balance lunges 14/14 single arm row C: Tabata 20″ work/ 10″ rest 4 rds Mountain climbers Burpee HRPU 1′ rest 4 rds Air squat…
Mobility: Ankles+Hips Activation: 2 RDS – 2 Lenghts Burpee-Broad Jumps – 10 Scapula Push-ups – 60″ Rowing A. For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists @10/5 Plates B) E90″ for 9′ 7 pendlay row w/60/40kg + 11 lat. pull down C) For time : – 800m Run – 40 Thrusters w/42/30kg – 400m Run – 20 Thrusters – 200m…
A) gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B) EMOM 10′ 2 back squat @ mod. Heavy C) AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D) 5 sets: 7 biceps curl + sh press @dual KB 11…
HOMEBODY 12. NAP A: 1 mins of: (2-4 steps forward – 2-4 steps backward) – bear walk – spider/crab – tiger – dwarf B: For time: 21-18-15-12-9-6-3 – Down-up 6-12-18-24-30-36-42 – alt. V-ups TC: 20′ C: Accumulate 6 mins Wall Sit *Every break : 6 Jumping Squats (The rests must be shorter then 30 secs.) D:…
1)5′ amrap * 8 snow angel /sitting by wall *10 air squat * 8 BB muscle sn *10 scapula pull up 2)Power snatch E90″ x 2 reps x 5 sets @ ~75-80 % 3)Inverted row (on barbell) 5 x 6-8/ 10-12 1′ rest btw sets 4)3 rds for quality *6/6 bottom up KB press *6/6…
